HOW TO AVOID INJURY WHEN RUNNING
Published: 16/04/2024, by: Leon Parkes
For Leon, running started out as a personal challenge during lockdown – but it’s ended up reshaping the running scene in North-West London. Now, as one of Sports Direct’s newest Running Ambassadors, he’s sharing his journey as a personal trainer, along with his top tips to help you train smart and avoid injuries.
So, like me, you've caught the running bug. This may have led you to sign up for anything from your first 10k to a marathon. How impulsive! Just like you, when the opportunity came up, I thought, "Why not?" You open the running plan, and at first, it might seem a bit overwhelming, but I promise you, this is likely to be one of the best decisions of your life – and I’m here to support you.
Five years ago, in the midst of the Covid chaos, I founded Nov Run Club – a community focused on creating a space for runners from underrepresented backgrounds. Two years after that, we became North-West London's largest running community and were offered the opportunity to participate in the 2023 London Marathon. Since then, our community has grown to over 600 members. Along the way, I completed an MSc in Strength and Conditioning, while coaching and lecturing as an academic at Middlesex University. I've run two additional marathons, and over that time, we've also built the NOV support system, consisting of 20 dedicated members who have successfully helped over 50 runners cross the finish line for their first marathon.
So How Do You Stay Injury-Free?
First and foremost, stay calm. Injuries happen. Let's not create unnecessary fear or stress around them. In fact, stress can actually increase your risk of injury. Why? Because injuries often stem from too much stress and a lack of capacity to perform at the level you want. With that in mind, I’ve highlighted a few key considerations and training tools learned from my own experiences, coaches, and research, to help you manage that stress.
Training History Matters
While many of us tend to rely on these tools only when already injured, taking a proactive approach by consulting a physiotherapist early on can help identify potential risks and reduce the likelihood of injury. This is a more forward-thinking way to approach training, as injury history plays a significant role in predicting future injuries. In sports science, this is the first step in what we call a 'needs analysis.'
For distance runners, the most common injuries are typically caused by overuse or muscular imbalances in the hips, knees, and calves. I initially fell into the knee injury category, with my own injury history including patellar tendinosis. This condition results from repetitive stress and insufficient healing time for the tendon, leading to degeneration over time. Understanding the root causes and symptoms didn’t just help me adjust my training – it taught me that I could manage certain levels of discomfort, as long as I prioritised recovery and incorporated additional elements into my routine, like static strength exercises and paying attention to nutrition.
Track and Manage Your Training Load
Collect those receipts! And by that, I mean: keep track of your training. For me, reducing injuries over the past two years has largely come down to better management of my training load. Externally, training load refers to the volume, intensity, and frequency of activity accumulated over time. Internally, it’s about tuning into how you feel from session to session (not every run should feel like a 10/10 effort). This isn’t just a tool I use to spot patterns in my own training – it’s also something we actively promote at NOV to gauge pacing and help adjust training sessions accordingly.
For me, reducing injuries over the past two years has largely come down to better management of my training load.
What this should do is heighten your awareness of how your body responds to training and provide some baseline metrics to help you understand how to navigate things moving forward. Two of the most useful tools I use to log my training are apps like Strava to track my runs combined with personal notes to reflect on how each session felt. Here’s a quick example of what a training log might look like:
Post run 5km: 'Felt good for majority, 6/10 difficulty, a new niggle on my left hip towards the end'.
The more 'receipts' you collect, the better reference points you’ll have when consulting others, and the more honest and accurate account you’ll have of your training.
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Considerate Conditioning
One of the greatest perks of being a new runner is the flexibility you have in your training approach. Aim to maintain 2–3 runs per week as your foundation: one short (20–30 minutes), one medium (45–60 minutes), and one long (60 minutes or more). But remember, the streets can be tough on your tendons, so finding alternative ways to build your aerobic base – while giving your joints a break – opens up opportunities for other types of conditioning.
For those of you wondering: your aerobic base is essentially your ability to sustain steady-state movement over a prolonged period. Between runs, try adding 30 – 45 minutes of low-impact activities like cycling, cross-training, rowing, swimming, or skipping on softer surfaces. These are all great ways to continue developing your aerobic capacity without the added strain of constant road running.
Back in 2022, during my own personal challenge, I had to log 250km in a single month to hit my yearly goal – and that’s when I realised how valuable grass running could be in reducing joint stress. That simple switch made it possible to clock some extra miles when it really counted.
Strength Works
By now, I’m sure you’ve heard about strength training. The main benefit for runners is in building tendon strength and bone mineral density – in other words, bone health. The stronger your bones and tendons, the more mileage and intensity they can handle over time. So, if you’re still sleeping on it, now’s the time to wake up! Keep it simple: choose one or two compound movements, like squats, lunges, or hinge movements, and combine them with some upper body push and pull exercises to build strength.
As a coach, I’ve found that the most consistent individuals with strength training are those who plan their week ahead. Try to fit in one or two full-body strength sessions. If you're new to strength training, 20-30 minutes of quality work is all you need.
The stronger your bones and tendons, the more mileage and intensity they can handle over time.
Rest and Recharge the Batteries
Once you’re in the flow of moving daily, prioritising 6-8 hours of sleep (and sneaking in a nap if you have the chance) and fuelling your body with nutrient-dense food become the easiest and most effective ways to support recovery.
Sleep is like a hot drink on a cold, windy day – soothing, restorative, and absolutely essential. And don’t forget the basics: drink your water and eat! That’s the fuel that keeps your engine running. Not getting enough water (aim for 2–3 litres a day) or nutrient-dense food can increase your risk of injury, as it impacts the body’s ability to remodel bone and rebuild muscle.
And I emphasise the nutrient-dense part because, while calories and intake matter, you’ll genuinely notice a difference in your energy levels when you focus on foods with higher nutritional value. Whether it’s fish, meat, or greens, one thing I take real pride in is colouring my plate – it’s almost become a bit of a game. It’s also one of my favourite things about running: the way it helps you tune into your body and develop a deeper awareness of how it responds to different types of fuel.
A Final Word
Remember, running is about the journey – it’s personal to you. The more you embrace where you are right now and commit to building consistent, intentional habits, the more likely you are to create a meaningful and enjoyable running experience. In doing so, you’ll also reduce the risk of running yourself into injury or burnout. So, stay curious, stay patient, and keep building that momentum. Coach Leon
All images featured are taken from @leonparkes_ Instagram.